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Physiotherapist Jennifer Sartor
Updated 7-7-25
1Bridge
2 sets of 10 reps
  • Start by lying on your back (palms down for more stability).
  • Bend your knees and keep your feet flat on the floor, shoulder width apart.
  • Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
  • Slowly return your hips to the ground and repeat.
2Sit to Stand
3 sets of 10 reps
  • Sitting, shuffle your bottom forward towards the front of the chair.
  • Please use your hands on the chair if needed – or attempt with no hands if able.
  • Lean your trunk forward and place your weight firmly on the floor.
  • Press through your feet and press the knees gently wide.
  • Press through your feet (and hands if needed) and stand up.
  • To reverse the process, ensure you can feel the chair at the back of your knees.
  • Place your hands back to feel for the chair.
  • Let your sit bones swing back bending your knees and leaning your trunk forward.
  • Lower yourself slowly and safely to the chair.
  • Repeat as prescribed.
3Heel Raise
3 sets of 10 reps
  • Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
  • Ensure your feet are hip distance apart and toes facing forward.
  • Push up onto the balls of your feet by lifting the heels from the ground.
  • Slowly lower yourself to the ground.
4Lumbar Rotation
2 sets of 10 reps
  • Lie on your back with your knees bent so your feet are flat on the ground.
  • Keeping your knees together, gently rock them to one side.
  • Simultaneously look the other direction from where your knees are falling.
  • Repeat this in the other direction for the prescribed amount or as otherwise instructed by your physiotherapist.
5Heel-Toe Walking
20 reps
  • Position one foot on the line.
  • Slowly place the other foot directly in front of the toes of the starting foot.
  • The heel of the leading foot should be as close as able to the toes of the standing foot.
  • Continue along the line moving slowly.
Jennifer Sartor Physiotherapist Newcastle Budgewoi

Stand near something for balance

6Hip Abduction [Seated]
3 sets of 10 reps
Red Band
  • Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
  • Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
  • Engage your core and keep your back straight throughout the movement.
  • Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
  • Hold the end position briefly, feeling the muscles on the outside of your hips engage.
  • Slowly bring your knees back to the starting position with control.
  • Complete repetitions as prescribed by your physiotherapist.
7Side Stepping
  • Stand tall with your feet hip-width apart. Maintain an upright posture with your shoulders relaxed.
  • Place your hands on a stable surface for support e.g. kitchen bench or back of a couch.
  • Step sideways with your leading foot, ensuring the movement comes from the hip rather than dragging the foot. Keep your toes pointing forward.
  • Follow with the trailing foot, returning to a stable stance.
  • Continue stepping in one direction for the prescribed number of steps, then repeat in the opposite direction.
  • Complete repetitions as prescribed by your physiotherapist.
Jennifer Sartor Physiotherapist Newcastle Budgewoi

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